First Strides · Home Coach
First Strides gives you a clear weekly plan of walks, yoga, stretching and light strength, with a video for every exercise and an AI coach that learns who you are. Free to download.
Made for people who are starting to move again: nothing too hard, everything explained.
Tell the app what equipment you have (even just a mat), what you enjoy and how much time you have. Every week your coach builds a new plan: walks, yoga, stretching and light strength sessions, never too hard, always a little different.
Each exercise has simple step-by-step instructions, the common mistakes to avoid and a real video that shows the right technique. Training with a partner? You also get a few things to check on each other.
Chat with your AI coach about your week, what to eat tonight or whether to train today. It remembers your tastes, allergies and routine, and looks at your weight, meals, steps, sleep and workouts to adjust the plan.
Ask for a 7-day meal plan built around your goal and your preferences. The shopping list builds itself from the plan, with quantities for one or two people. Log your meals and see calories and macros at a glance.
Weight and body composition charts, daily steps, workouts and sleep, all in one place. It works with Apple Health and Apple Watch, so your data arrives by itself.
Training with a partner? Send your weekly plan, meals and shopping list with a tap.
Gentle reminders for today's session and a weekly check-in. You decide whether to allow them, and you can turn them off at any time.
The coach runs on Claude, by Anthropic, with your personal key. You pay Anthropic directly, only for what you use (usually a few cents), and a step-by-step guide walks you through it.
First Strides is free to download. Weight, meals, shopping list, Apple Health, reminders and sending plans to your partner stay free.
Weight and body composition, meal log, shopping list, Apple Health and Apple Watch data, reminders, and sending plans to your partner.
Unlocks the AI coach, weekly plans with videos, meal plans and video search. It starts with a 7-day free trial. The price may vary by country.
The AI runs on your personal Claude (Anthropic) key. You pay Anthropic directly, only for what you use (usually a few cents). It is not part of the Plus subscription.
Payment is charged to your Apple Account at confirmation of purchase. The subscription renews automatically unless canceled at least 24 hours before the end of the current period. You can manage or cancel it in Settings › your name › Subscriptions. Terms of Use · Privacy Policy
No account, no servers of ours, no ads. Your data stays on your iPhone.
To use the coach, the weekly plans, the meal plans and the video search you need First Strides Plus and your own Claude key. The key is personal, paid separately to Anthropic and only for what you use, usually a few cents. It takes about 10 minutes, once: follow the step-by-step key guide. Without a key you can still track weight, meals and steps, use the shopping list and the reminders.
The app is free to download. First Strides Plus costs €9.99 a year after a 7-day free trial (the price may vary by country) and unlocks the coach, weekly plans with videos, meal plans and video search. The AI itself is paid separately, directly to Anthropic, with your own key.
It stays on your iPhone. Only when you make a request to the coach, and only after you gave your explicit consent, the app sends Anthropic a summary of your weight, meals, activity and notes plus your message, straight from your iPhone with your own key. We never receive it. Details in the privacy policy.
No. First Strides gives general fitness and nutrition guidance and is not a medical service. Talk to your doctor before starting a new exercise or diet program. It is intended for adults (18 or older).
No. There is no account and no cloud: everything lives on this iPhone. To train with a partner you send the plan as a file that you share yourself (Messages, AirDrop…).
No. Access to Apple Health is optional and you control it in iPhone Settings. If you allow it, your steps, workouts, sleep and weight arrive by themselves, and an Apple Watch's data reaches the app through Apple Health.